top of page
Search
  • Writer's pictureJane Webber Nutrition

Want to form a new habit?


How do you make a good habit stick?


Whether is healthy eating, wanting to learn a new skill or just remembering to do a habit that has lapsed over time, what steps can you take?


I love James Clear, the author of Atomic Habits. His view is you shouldn’t try and go BIG, but small steps will lead to giant gains.


Here are 4 steps based on his book.


MAKE IT OBVIOUS


WRITE IT DOWN


Words or visual helps you become more aware.


My mood board has images of things I want to achieve. I am a visual person, so this helps me.


Why not an item of clothing you want to fit into or a photo of a place you want to visit


IMPLEMENTATION INTENTIONS


This means =Behaviour + time + location


For example – every 30 minutes I will drink a glass of water at my desk, kitchen etc


I will eat a piece of fruit at 3.00pm when I go and pick the kids up from school.


HABIT STACKING

After a CURRENT HABIT, I will do a NEW HABIT


For example – after my early morning cuppa, I will drink a glass of water.


After checking my personal social media, I will do some sit-ups…


I will do squats whilst cleaning my teeth


VISIBLE CUES


Visible and obvious….

Water bottle on your desk, fruit bowl in the kitchen, running shoes by the door, meal planner on the fridge with a shopping list.


MAKE IT ATTRACTIVE


TEMPTATION BUNDLING


Pair it with an action you want to do with something you need to do.


Love watching trashy tv but need to get moving more. Watch it whilst running or cycling on a machine at home or the gym


Even better results come from bundling and habit stacking!!


JOIN A CULTURE


Proximity has a powerful effect on our behaviour. We imitate the behaviour of people around us.


Want to learn to cook better – find a cooking club

Need to improve your running? Join a running club

Need to get motivated for exercise – find a club that supports you


Belonging to a tribe means you make a personal quest into a shared one.


CREATE A ROUTINE


It needs to motivate you and fit into your lifestyle.


Schedule it. Put it in your diary. Make it non-negotiable


REPROGRAM YOUR BRAIN


Not “need” but “get” Negative to positive


Rather – I need to eat better – I get to feel amazing


Rather – I need to go for a run – I get to be faster


Rather – I need to save money – I get to go on a great holiday


MAKE IT EASY


DECREASE THE STEPS


Water bottle on your desk. or running shoes by your door.


Having to make a big effort may mean you don't bother.


SMALL CHOICES


Don’t think 2 litres of water, but increasing by a glass a day


Don’t think running 30 minutes, but each day increase by a few minutes


Not 21 lbs to lose, but 2lb a week


PLAN AHEAD


It will make it easier to stick to your habit.


Monday is meal planning day, and Tuesday is online shopping day


Look ahead at your day/week – don’t rely on having time, but make time


EMBRACE TECHNOLOGY


Apps on your phone


Water, steps, moving more, Pomodoro technique for focus, tracking your food, making a shopping list, planning Christmas presents.


There are so many to help you on your phone.


MAKE IT SATISFYING


REWARDING AND ENFORCEMENT

For every 7 lb I lose I will treat myself to a new lipstick


For every 5 k I run (without stopping) will put £1 in my piggy bank and buy a new running top/bottom


For every day I don’t snack I will finish work 15 minutes early


DOING NOTHING IS GOOD


Avoiding an old bad habit is just as important and powerful


Stress and wanting a glass of wine. Not doing this is a win


Bored and wanting to snack. Not doing this is a win


TRACK


Keeping a scorecard of your progress. The satisfaction of seeing your progress is huge.


I used to do it for increasing my weights for my deadlifts etc.


My clients do this each week on a progress sheet. Motivation!!


DON’T MISS TWICE


3 or 4 or more times!


Couldn’t get to the gym. Go the next day


Missed the book club. Commit to a member to go the next time and get them to remind you.


Get someone to remind you. Find a support buddy



I hope these 4 steps help you form a new good habit.


Want to know more about James Clear, plus sign up for his newsletter?



Want helpful hints, tips, and recipes for healthy eating and lifestyle, then join my free Facebook group

áá

4 views0 comments

Comments


bottom of page